Slim Pickings
20December/2013

Slim Pickings

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By Rocco Sorace

 

We’ve got your day covered with these simple, delicious and easy recipes from Rocco Sorace’s cookbook Eat Your Way Slim.  These recipes will have you loving your meals and losing your love-handles all at the same time!

 

Breakfast - Kale and Mushroom Omelette

Ingredients

1 egg
3 egg whites
1 tsp Parmesan cheese, grated
Pinch of salt
1 tsp ground nutmeg
Cracked pepper
Extra virgin olive oil spray
½ cup sliced mushrooms
¼ red onion, diced
½ cup chopped kale (can use fresh spinach)

Directions

1.    Beat egg and egg whites in a small bowl.
Mix in Parmesan, salt, nutmeg and pepper.

2.    Heat oil in a large pan over medium heat; cook and stir mushrooms  and red onion for about five minutes. Place kale in a non-stick pan and  cook until just wilted. Stir in egg mixture; as eggs set, lift edges, letting  uncooked portion flow underneath. Cook until egg mixture sets, around 10-15 minutes.

3.    Cut into wedges and serve immediately.

Nutritional Information per Serving

Energy: 1259 kJ (301 cal), Protein: 15g, Fat: 9.6g (Saturated 3.0g),
Carbohydrates: 6g (sugar 5g), Sodium: 296mg

 
 

Lunch - Organic Fettucine with Chicken and Sundried Tomato Pesto

Ingredients

1 pack organic fettuccine
Extra virgin olive oil spray
2 spring onions
200g chicken breast, cut into small pieces
4 mushrooms sliced
2 tsp sundried tomato pesto
1 Lebanese zucchini, chopped
¼ red onion, chopped
4 kale leaves, chopped
4 cherry tomatoes
25g low-fat feta cheese
4 basil leaves, chopped
Fresh oregano to garnish

Directions

1.       In a medium bowl, prepare fettuccine, drain liquid, and rinse with hot water for one minute.

2.       Spray frying pan with extra virgin olive oil and place over medium heat. Add spring onions, ham, chicken and mushrooms.

3.       Season with two teaspoons of the red pesto, and stir fry until cooked.

4.       Add cracked pepper and salt to taste.

5.       Add the remaining veggies and pasta, and stir fry for a few minutes.

6.       Turn off heat. Add feta and chopped cherry tomatoes.

7.       Garnish with basil, fresh oregano and cracked pepper. Serve and enjoy.

Nutritional Information per Serving

Energy: 848 kJ (203 cal), Protein: 30.6g, Fat: 4.4g (Saturated 2g), Carbohydrates: 1.5g (Sugar 1.4g), Sodium: 466mg

 
 

Dinner – Spinach and Feta Stuffed Chicken

Ingredients

2 boneless skinless organic chicken breasts, tenderised
Salt and pepper
1 tbsp chicken seasoning
½ cup low-fat feta cheese
½ cup baby spinach
2 slices low-fat ham, thinly sliced
Extra virgin olive oil spray
2 corn cobs

Directions

1.       Cover chicken breasts with salt, pepper and chicken seasoning.

2.       Fill the tenderised chicken breast with feta, spinach and ham. Fold over the filling and secure with a toothpick.

3.       Preheat oven to 180C.

4.       Place chicken breasts in a baking dish coated with non-stick cooking spray. Cover with foil and bake for 35-45 minutes or until tender.

5.       Serve with a cob of corn and your choice of salad.

Nutritional Information per Serving

Energy: 721 kJ (172 cal), Protein: 23g, Fat: 6.3g (Saturated 2g), Carbohydrates: 7g (Sugar 3.3g), Sodium: 296mg

 
 

Dessert - Baked Apple with Dates and Walnuts

Ingredients

4 cored organic apples
Handful of crushed walnuts
5 pitted dates, finely chopped
Pinch of cinnamon
1 tbsp honey
50g organic muesli
100g fresh berries

Directions

1.       Preheat oven at 180C.

2.       Place the cored apples with skin in a non-stick pan.

3.       Combine walnuts, dates, cinnamon, honey and muesli and stuff the centre of each apple.

4.       Bake for 30 minutes.

5.       Serve with fresh berries of your choice.

Night-Time Tip

Drink soothing peppermint tea to calm down your digestive system and prepare you for bed.

Nutritional Information per Serving

Energy: 397 kJ (95 cal), Protein: 1.7g, Fat: 2.1g (Saturated 0.3g), Carbohydrates: 15.6g (Sugar 8.2g), Sodium: 44mg

 



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